Arms · Dumbbell
Dumbbell Decline Triceps Extension
How to do the dumbbell decline triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on a decline bench with your feet secured, holding a dumbbell in each hand with arms extended over your chest, palms facing each other. Keeping your upper arms still, bend at the elbows to lower the dumbbells toward your forehead or the sides of your head, then extend back up. The decline keeps tension on the triceps through the full range.
- 1Triceps stretching at the bottom and squeezing at the lockout
- 2Upper arms held still while only the forearms move
- 3Elbows pointing forward, not flaring out to the sides
Common mistakes
- Letting your upper arms drift back or swing for momentum
- Flaring your elbows wide as you lower the weight
- Lowering toward your face without control
Muscles worked
The dumbbell decline triceps extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell decline triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.